QTDDTOT

>>41849904
Happier

>>41849904
Looking great bro, mirin

Holy shit, 100kg? How tall are you?

>>41849904

Still bald.

Also did you know typing ctrl+s in 4chan automatically makes "[spoiler][/spoiler]"?
Just found that out by accident now.

H E L S I N G B O R G

>>41849978

187 cm

>>41849990

Hallå Lab-Fantast :D Trodde du skulle mocka honom lite mera här

>>41850003
Hmm. Not as tall as I would think. Are your legs fat then? You don't have much upper body fat at all.

>>41850015

Muscle weighs more then fat. I guess he have muscle on his legs

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>>41849904

>>41849904
Happy.
Slightly harrier

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>>41850003
>>41850015
>>41850024
Yeah, I call bullshit on the height/weight.

I am the exact same height, weigh 83kg, and took the related pic 2 days ago.

>>41849904
WTF happend to the belly, hernia surgery?

>>41850053
THANK YOU MR SKELETON!!!

You're literally not as big as you think you are.

>>41850053
yeah, you look considerably smaller

>>41850058
Yes, just before my cut

>>41849904
looks good. shoulders could be a little bigger.

>>41850053
you are significantly leaner than OP, in both fat and muscle

>>41850063
>>41850069
>>41850074
Fair play lads! I concede.

>>41850070
How did you get hernia at all?

>>41849904
you're heavy as fuck. Are your bones made out of lead?
Anyway, work on your traps, and side delts to offset that massive core.

>>41850096

I Benched to heavy

>>41850118

Muh bone-density.
He is also swedish, they are alot juicier and bigger, harder then most amerifats.

>>41850053
consider SS+GOMAD

>>41850053
bro ur the before picture

>>41850053
Ofc you are lighter than op skin and bone don't weight that much

been training for almost two months now
really liking the gym and i do like spending a lot of time there
I've been doing like 4 sets of everything and I usually end my workouts with lowering the weights (say for example bicep curls) like 4-5 times, absolutely exhausting the muscle before leaving the gym

I sometimes spend 1 and a half hours in the gym and I don't really waste time

Is this bad? I like the idea that the harder i train the better the gains, but I don't wanna be doing anything novice af

>>41849904
to my eye the only things that seem slightly lacking are traps and forearms. Lookin great OP, add some shrugs and grip work imo

>>41849904
Still getting cucked by rapefugees, nice try tho.

>>41850216
forced meme

>>41850053
have you tried training the other half of your body?

will taking pumpkin seed oil, biotin, beta sitosterol and saw Palmetto reduce my testosterone levels, I'm taking it to save my hair

>>41849904
You're this guy?
https://www.instagram.com/styrkelabbet/
Prove it.

>>41850546
it will MAYBE lower them an almost but not quite irrelevant amount. if you are serious about saving your hair you need to get on finasteride now. the longer you wait the worse itll be. only other option besides that is acceptance. good luck

>>41850343
Going to failure is not better than like 20 work sets per week. Failure is also shittier, because it hurts your recovery somewhat. Are you adding 22 lbs on your squat every week?

>100kg

I call bullshit

>>41850552
I don't think OP is that guy, maybe he was just checking how we would react to his functional physice. He is a powerlifter , well power-bencher. He has almost a 3.5pl8 bench all natty.

>>41850216
>>41850276
You remind me of fat whores posting jelly comments on facebook.

>>41850053
FWIW, I think your physique is better than OP's.

h-help, My ass got too big in a fucking week, I don't know what happened

it increased it size by a fucking lot...

I had to quit the gym for 3 weeks due having too many examns and a assignment, so returned this week, I did my thing (sumo squats and leg curls) 3 times a week and for some reason my butt literally exploded in size, it makes me feel uncomfortable because it's already big and girls make comments about it

what to do ?

>>41850646
Stop doing so many squats and leg curls.

>>41850648

if I drop those for normal squats it will be better ?

>>41850657
Why are you so focused on legs? What is your weekly routine? Not saying you shouldn't train them, but you seem pretty heavy on them.

>>41850557
Yeah that's true, I had to skip biceps today because they're still aching from my workout on Friday when I went absolutely ham until failure. This is the first time I've had crazy doms on them since I first started out a month and a half ago

what do you mean by work sets?

and nah I'm not making those kinds of gains

>>41850665
my legs never get tired

I train my chest/shoulder biceps once a week, then my back and triceps, and finally legs

but since my legs/glutes never get sore I ended training my ass for fun

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>>41849904

>>41850688

If you do some exercises including your back/biceps. The bicep should get around 15-25 sets, of work every week. Say you do a Fullbody 3 days a week, you should get maybe 6,7 or 8 sets of work in for all body parts. Most newby 5x5 is 5 sets 3 days a week, 15 sets a week.

>>41850751
not him but it's ok to train biceps and triceps twice a week ?

>>41850764
Full body programs have you hitting them pretty much every workout, whether through compounds or isolation.

>>41850751
thanks g

has anyone tried the evil russian push up program?
im a beginner and i think it might be a good way to build up some strength

>>41850764

I had my best gains doing 2-3 sets 6 days a week for all body-parts.

>>41849904
Like some odd combination of an 18 year old and a 48 year old

>>41849904
Hej Daniel!

Trying to do a 5x5 routine with weighted dips instead of bench press, can I get help structuring it please?

Weighted dips
Squats
Deadlift
Row
OHP
Curls (not sure if curls are necessary or will hinder gains)

>>41850546

look into rubbing rosemary essential oil on your head with coconut oil as the carrier oil. or jojoba oil as carrier oil.

draxe.com is a decent site.

>>41850764
It should already a requirement to hit them twice a week. 3 times, if you are doing full body.

Very nice work OP, what did you do to cut and what were your lifts before cutting?

I need to cut soon but keep flapping it because want to bench 3p8 first.

What did you do for your cut?

>>41850015
>>41850053
Ey fuck ya'll I'm 6'4 and 223 pounds so that weight is about right for him

>>41850034

The angles and lighting really makes a difference.

>>41851135
If you're gonna do a routine like this with minimal exercises, replace the curls with weighted pull ups. Weighted pull ups and dips compliment each other like no other.

>>41851135
Heavy = 3x2
Medium = 6x2
Light = 12x2

Monday:
Squat Heavy, OHP med, chinup light
Tuesday
Deadlift light, Benchpress heavy, Rows medium.
Wednesday:
Squat medium, OHP light, chinup heavy
Thursday
Deadlift Heavy, Benchpress medium, Rows Light.
Friday:
Squat Light, OHP Heavy, chinup medium
Saturday
Deadlift Medium, Benchpress light, Rows heavy.

>>41851135

https://www.youtube.com/watch?v=Yhj1x5x4inc

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>>41850646
>>41850692

>hurr guise why is my ass phat

>guise my legs never get tired training all day

Training for strength at the moment but eventually will want to lift for hypertrophy, whats a good standard of strength to reach before switching to a more aesthetic based program

>>41849904
Does a home made shake can lose its nutritional values?

Like if i do it right now and put it in the refrigerator to drink it tomorrow, will it lose its calories and protein?

Please answer, i want to know

>>41849904
Ville retas men du ser ganska trevlig ut.

>>41851672
>this b8
And here I am replying. No, you retard. Your calories and protein don't leave your shake just by virtue of it sitting there any more than they do you, at least not over the course of a reasonable time. Chemical change requires a catalyst. Ideally, this is the enzymes in your saliva and acid in your stomach breaking things down, but it could also be intense heat from burning, or, if you're truly a slob, the protein shake developing mold which shares both your IQ and taste for whey.

>>41851640
3/4/5/6

>>41851747
Its not a bait, faggot
I just wanted to know also i dont add whey to it

Its just milk, rice, peanut butter, coconut oil, oats, etc

But thanks for your reply

I do it in the morning but it take times and end up late to work

So i will do it every night to drink it the next day with breakfast

Its a homemade shake with 1120 calories and 31g protein, today i started my bulk

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How many years of training is this?

>>41851799
Dunno you have any prior traning in drawing?

>>41850182
Swedes are big everywhere except their brains

>>41851830
Girls arent big, they have to do surgery to get ass

>>41849904
>when your emotions lose a couple pounds

can someone explain to me how i measured myself last night right before bed and weighed 205 then woke up this morning and weighed 208. i didnt eat or drink and thing and both times i was naked.

>>41851953
Ate alot of spiders in your sleep

>>41849904
Good

How the fuck do I overcome mental fear of gaining weight and actually manage to bulk?
I have been skinnyfat or simple fat for my whole life, lately I started working out and I see my body changing in shape, becoming mroe slender and defined but still I am horribly afraid of eating over my maintenence for a decent timespan. I fear getting fat and I dont think there is a point in cutting into what would end up skelly mode probably.

I am considering doing the recomp meme until I become more comfortable with myself. Is it viable for a beginner?

Why is sticky link down?
>STICKY
>DOWN
Or am I retarded?

>>41852021
weeks not days,
you too can use google translate

>>41852056
Sorry, simple mistake.
Thanks though.

>>41852043
Yeah it wasn't so good, even misleading at points, so we took it down.

>>41849904
looking good sunbeam

[spoiler]i farted[/spoiler]

>>41849904
Like a pedophile. Still

>>41849904
what do you guys do if you fail a rep that you KNOW you're physically strong enough to complete but you just get distracted or lose focus or whatever and can't do it?

I just had a heavy set of 4 for squats, hit 3 totally fine and almost had the last one just fine but my phone rang and i lost focus, reset as quickly as possible (30-45 seconds) and then hit 2 more reps just to be sure

this is alright, yeah?

Because of knee injury I've been unconsciously loading one leg more. It resulted in my left leg being about 4cm bigger in girth. Is there a way to balance this difference? My physicists told me that because of this injury (which had leaded to operation) my right knee will always be more injury-prone and it still hurts from time to time after 5years from operation.

>>41852032
>I have been skinnyfat or simple fat for my whole life
If you're fat then you should lift at maintenance, simple as.

>>41852032
>How the fuck do I overcome mental fear of gaining weight and actually manage to bulk?
Stop being pussy.

>>41850053
thank u mr skeltal

>>41852032
>How the fuck do I overcome mental fear of gaining weight and actually manage to bulk?
By bulking and just getting the fuck over it. Stop being a fucking fairy.

>>41849904
You look like the person who drew you didn't know how to draw traps.

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>>41849904
What's a good replacement for overhead tricep extensions? They really fuck my elbow up for some reason.

Already have rope pushdowns in my routine.

>>41852032
>How the fuck do I overcome mental fear of gaining weight and actually manage to bulk?

find a goal body and get the stats on it, put it into perspective that gaining weight doesnt make you fat as long as you eat right and train hard

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does anyone else's benis go turtlemode after a good set?

Is zinc really helping prevent water retention and bloating (like 50mg ed) or is it bro science and waste of my Money?

>>41849904
you did a great job minimizing muscle loss during a cut

amazing job

Right knee pain just below the patella which is worst when in the squatting position.

Best way to fix it?

>>41853196
normal;, just bloodflow to different parts of your body

>>41853301
Have you got bulge under patella (technically it's over upper end of tibia). Also how old are you? If you're young and the first applies it could be Osgood–Schlatter disease - which is not so good news - best cure to it is deloading the knee for some time.

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How should I incorporate lateral raises into my routine?

Using a modified version of Coolcicada's PPL.

>>41850053
Unironically my goal body. Routine and training history?

>>41850053
Well no shit you weigh less, you have a ton less mass and are probably 4-5% lower bodyfat.

>>41853405
I'm 26. No I don't have any bulge and both knees are equal to each other.

>>41853672
Then, sorry I have no idea what could be an issue.

>decide to do deadlift for the first time in ages
>start off with 60kg
>do 10 reps, easy
>decide to up it to 75kg
>do 5 reps, bit more of a struggle
>realise I actually took it up to 90kg

I'm pretty please with that. I think my form was okay because my back doesn't hurt. I know everyone is different, but what is the average starting weight with the deadlift?

>>41853857
Probably around 1.25-1.5 bodyweight

>>41853898
oh :(

>>41849982
You are so fucking new it hurts

>>41853912
I have no idea if that's accurate at all, I'm just judging from my experience with highschool football. Most 200 pound guys could deadlift at least 250 when they first started lifting.

>>41853958
Oh right, cheers.

>>41853722
On second thought I do have some bony prominence below both knee joints similar to where Osdgood-Schlatter presents. However my pain is between this notch and the base of the patella. I think its more likely to be tendonitis?

>>41853441
Just do the original routine yours is worse

>>41854049

I'm limited to free weights.

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>>41849904
Age 22, 6'1, 176lbs
These are my Testosterone results. Is it low for my age?

This visualisation of how a knee works makes me cringe when thinking about doing squats, someone tell me why I shouldn't worry.

http://imgur.com/KSMB2tI

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I'm 22, 5'11", 135 lbs, 20% bodyfat. What do? Switching to a fullbody routine to get my strength up and improve my compound lifts. Thinking about eating 250 calories above my TDEE. Thoughts?

>>41854296
You should be worried. Lifting, in general, is terrible on your joints.

>>41854312
Really?

>>41854311
>5'11", 135 lbs, 20% bodyfat
neverending summer

Completely serious question pls halp

I'm a complete loser that hates sitting on my ass all day so office work is out of the question and I don't want to pay for university. As a 19 y/o female, should I just go ahead and join the army? I'm in the UK

If not what other unskilled active jobs could I do?

>>41854311
Holy shit, talk about skinnyfat.

Start working out on a deficit. Since you've probably never worked out before, you could definitely put on some muscle while losing fat—particularly since you'll be focusing on strength training. Eating at a surplus is necessary only once you start gaining excess muscle.

>>41854367
>excess muscle

Yeah I wish I had that problem

Should I be doing leg workouts if I do a 5k every other day?
I don't want big-ass legs. Should I just do arm-chest workouts?

>>41854367
I feel like I'm way too skelly to do a major cut tho. I have been lifting, but made like zero strength gains. Would -100 calories and cardio do the trick?

>>41854392
Physiologically* excess muscle. Evolution dictated a balance between fatty insulation and the muscular means to lift and carry rocks from point A to point B. When you start fucking with that balance, you need to start fucking with your diet.

All of this "bulking and cutting" shit comes into play when you've exhausted your first year or so of efficient lifting. Bodybuilders get to that point, realize they need to pay attention to diet, then figure they can apply it blindly to everyone who lifts ever—that's simply not true.

>>41854484
What's your routine? What are your lifts like? Are you pushing yourself to your x-rep maxes? I never said you should do a major cut, but at 5'11 and 135lbs at 20% bodyfat, you have approximately zero muscle.

Lift, eat healthy. You do not need to bulk.

>>41854523
I've recently been doing all pro's beginner routine, but I'm also interested in phrak's greyskull lp variant or ivysaur's 4-4-8. Which should I go for?

I wanna start doing pull ups what is a good program to follow?

>>41854586
Whichever feels good for you. Pick one and stick with it.

How long have you been lifting?

>>41854643
Two years of fuckarounditis, with a shitty dirty bulk followed by a starvation mode cut. Lost the little gains I had and made very little to no strength progress :(

>>41849904
8 kilos in only 10 veckas? How'd u do it?

>>41854316
>>41854312
>>41854296


I dislocated both knees in some non-lifting accident.

Afterwards I found squatting very painful for my knees for months, and my progress was shit.

I then saw a few youtube videos by Athlean-X about knee pain in squats. I switched to box squats and my knees are starting to actually heal rather than get worse. I think I had deveoped tendonitis.

Also I wasnt activating my glutes, and was using way too much knee because my body "didnt trust my quads". Box squats fix this problem.

I know I'm going to sound autistic as hell but I'm desperate.
Was fit in high school but have basically been couch potato since. 14 years later I'm getting into strength training and I am WEAK. Been doing SS for six months and already keep stalling and plateauing around 95 ohp, 135 bp, rows are shit, DL progressing but SO HARD even in the 200s, feel like form is slipping. What could I be doing wrong? I'm eating close to 3000 cal, 200+g of protein, sleeping enough. Do I just need to be patient? Am I some mutant whose super power is weakness?

I asked this in another thread but the only advice I got was to eat carbs before lifting.

>>41854311

How did you measure the 20%?

As you are a total beginner it will be possible for you to put on some muscle and lose some fat at the same time.

see some of the info in this thread:
>>41852169

>>41853171
skullcrushers, close grip bench press

This thread seems more active, guys I think I may have Klinefelter Syndrome, I match all of the symptoms to a T, should I go to my GP and get a diagnosis?

>>41854367
What the fuck retard?

Havent you seen a 5 11 with 135 lbs?

They are fucking skinny, they are super thin

Im 511 and when i was 140, some people thought i was sick

So I'm a piece of shit and had a weekend of weakness. I'm doing my first cut and was about 6 weeks into it/lost 7 pounds, then I binged a bit over the weekend and gained it all back. Will I lose it faster this time?

How much did it cost and how Many cuts did you have?

>>41855354
Yes

>>41853477
On and off for several years. Recently started lifting again (~2 months) after taking an entire year off and losing almost everything.

Did a year of just bodyweight exercises. Namely this routine:https://www.youtube.com/watch?v=3KA74g4Yqck

Could not do anything close to the sets/reps in the video when I first started. But I lived in an apartment and it was insanely convenient for me, so I just kept at it. Eventually threw in some running during the year (up to 7-10km twice a week).

Eventually, wanted to start adding lifts in as I felt I had enough base strength. My routine was mostly compound. Mixed it up between the bodyweight routine, running, and lifting.

It took well over a year before I noticed some real changes, but that was after I finally started looking after my diet. Really, to start, all I did was cut out sugar, chocolate, deep fried shit, soda, and processed food. That alone made a huge difference. Eventually I just started focusing on eating the healthy foods I actually like. From then on, things really got better.

Honestly man, consistency is king. Progress was so slow I didn't notice until looking in the mirror one day and thinking "wtf?". Just keep at it and be consistent. You will make it.

>>41854239

I have 12, it is alright.

>>41854940
How is your workout setup?

>>41855479
If you lost 7 pounds and gained it all back, a lot of your weight loss must have been water weight.

What does your diet/lifting routine look like?

How much should someone be able to bench 3 sets of 5 reps before you consider them not weak? How much before you consider them strong?

>>41856952
If I had to put numbers to it, I'd consider someone weak until they could do 80% bodyweight for 3x5.

I wouldn't really start thinking of someone as "strong" until they could do like 120% bodyweight for 3x5.

Do reverse grip bent over rows give you wider lower lats?

Should I incorporate an extra day devoted to arms? Asking 'cause my frame is really broad but my arms are thin

>>41851799
Just 1. 100 situps, 100 squats, and 100 pushups every day, followed by a 10km run. Save money on food, don't run the AC in the summer or the heater in the winter.

>>41856952
>>41857195

lmao

>>41854940
>>41856839
I do SS 5x5 by the book, then some assistance stuff:
DL day: chins or chin assists, back extensions
Row day: dips, glute bridges, maybe some crunches
I also sometimes finish my workout with HIIT on a rower.

>>41857195
Sounds like a reasonable becnhmark (no pun intended) desufampai

How do you motherfuckers get rid of bags under/around the eyes?

I drink plenty of water, eat halfway decently, sleep 7-8 hours a night, exercise.

I've tried creams as well. They're dark and extend down to my cheeks.

How to increase bench on ss. I feel I need more volume. It's taking me about the sessions to hit 3x5 clean and add weight

Is fasted cardio good for ya? My BF must be around 15%

How the fuck do you measure spaghetti in MFP after you already cooked it and added sauce? I ate 20 ounces of homemade sauce plus pasta, but the box says it has 12 and there's still pasta left.

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How do Luke Wilson mode?

>>41850034

The after photo.... You look like eggman

>>41853441
No hamstring work?

I've gone to the gym two weeks now and not once have I seen anyone doing curls. This is me actually looking at each person as they rotate through their exercises for the full hour that I'm there, often times imitating whatever they're doing. What happened? Are curls just a meme?

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Can I get a bf %

Bench- 210
Dead-325
Squat-275

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I'm so mad, I have great skin minus this and it won't go away.

I've been getting these ingrown hairs (?) and red marks on my chest for a while now and I'm not sure how to combat them. While a few are obviously pus filled ingrown hairs where I can use a sterilized tweezer to remove the hair follicle along with the pus attached to it, the majority of them are these red, inflamed, flat dots that resemble acne, but with no pus or pain.

I've been using the red stridex box on them followed by cerva moisturizer after the BHA dries.

Any other suggestions? Thanks a lot, it's really hurting my self esteem at this point

>>41859742
27.219%

>>41859752
bro i totally wanna suck on ur tits

>>41849904
You need to work on your lats

>>41859773
I'm still trying to lose weight, lost 70lbs so far, but so much farther to go

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>>41849904
Okay this might be a retarded question, but bare with me.

I usually do ~10 minutes of cardio after my workout.

I never seem to come home with a good pump anymore and I feel like that might be why.

Does cardio at the end of a gym sesh ruin your pump?

>>41850034
Not trying to meme you or anything bro. You look great, but you should seriously consider shaving your head.

Can massage make minor improvements to symmetry?

are perky boobs a sign a gyno

>>41859831
shameful self bump for this question

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why is cutting from being fat the most fucking discouraging thing ever

>slow progress
>Look like shit for 90% of the cut
>always hungry
>basically no room for fun
>make others feel bad when you refuse their cooking or don't go out with them
>more easily tired
>lifts don't progress at a certain point so eternal beginner mode
>injuries take longer to recover from
>first step in getting ripped

fuck

>>41860642
Don't do cardio at the end of one of your workouts and see

should I be rowing from the floor? is bb rowing even that much better than just using a db?

I'm in Moscow and I want some cialis or something. So I don't get nervous and lose my boner
Where can I get some and how do I ask in Russian?

>>41850053
A. You're like half his size
B. As way too many people do not realize, there are different bodyshapes, who would have thought? Look how wide his hips are. I'm 190 tall and at his weight I would look insane and would probably need to gear to even reach it with the same body fat %

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Thinking of changing up my routine and doing a squat, bench, deadlift day tomorrow. What you guys think?

>>41855363
Same here, except I am 6'2" and weighed 125lbs.

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Fitness noob doing SS for a couple months

Been feeling sporadic pain in my lower back in this area. Anything I can do to relieve/prevent it?

>>41858206
If only eggman would get that /fit/

I'm probably gonna get ~5-6h of sleep tonight. Do I just skip my workout at this point because I am bound to have suboptimal recovery or do I go for it anyway but keep in mind I will not have gained as much as I could have?

>>41861335
Do you have relatively long femurs?

>>41853857
i was doing 100kg for reps the first time i tried (always had strong legs and had been fucking around on machines for a month)

>>41861203
bent over rows? you wana be...kinda bent over...

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>>41861384

14 inches (35cm) or so? im 5'11' (180cm)

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>>41861359

>>41861359
Don't skip. 5-6h is fine once a while

guys what would you say an average guy's bicep curl weight is?

not some guy whos been going to the gym for years like you, but i dunno just some average joe in his 20s on the street

>>41861424
Try to widen your squat and deadlift stance.
And Google "squatting with long femurs"
And if they're long compared to the rest of your leg never even try front squatting, will fuck your shit up unless you put plates under your heels and wear weightlifting shoes

what are some good exercises to lose belly fat? cardio? crunches?

>>41861536
You can't lose fat in certain areas, lower your overall body fat % and do some crunches once or twice a week

>>41861596
ok, thank you

i'm 6'2" and have gone from 210 to 180 in about 4 months. i get a bf reading of 15% on my scales, 15.8-16.5% on my callipers and visually i'm guessing 16-17% is about right. if i drop to 170 which would be 10-12% bf would i look decent or complete skellymode?

>>41851953
Stop eating air you fat fuck
>>41850034
Your neck grew longer and you look goofier now

>>41861623
Not skelly but not like you're lifting either

>>41860313
Girls don't get gyno afak

>>41850556
>you need to get on finasteride now

came here to say this. it's noticeably bad.

fin has some drawbacks like reduced libido, but that's a very small price to pay compared to the sexual death sentence of a balding head.

>>41861723
basically otter mode then?

>>41858156
Skinnyfat dyel?

Lads

I'm over the moon. Next Monday I'm off to the gym for the first time in two years. When I lived at home and was at university I loved /fit/ it was a huge part of my life - I hit 1.5/2.5/3/4 - and honestly nothing made me happier than lifting weights.

I moved about 500km away from home for work two years ago and spent a fortune on gym equipment...and never used it. Tried multiple times to get going but just couldn't make it work. Couldn't make it a habit, couldn't enjoy it. Haven't touched my gear in so long.

Anyway. This Monday I'm off to a public gym with a buddy. She's really motivated and keen to lose some weight and having someone with me has pushed me over the edge somehow, I suddenly can't wait to get back into it.

So I guess my question was - has anyone got any advice for someone getting back into the gym after two years off? I'm 23, maybe five kilograms overweight. I'm going back to StrongLifts. Has the game changed much? Any general advice? Honestly anything would be appreciated.

test

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Guys what about BCAAs? does anyone have an article or answer that explains why i should or shouldnt buy a BCAA supplement, if so, what brand do you recommend?

>>41861319

wew lad. what are you at now?

>>41855479
how many calories did you eat? each pound of fat is 3500 calories of energy. that 7 pounds is likely water weight

>>41857642

try sniffing peppermint essential oil to clear your sinus before going to bed and after waking up.

also bone broth can help.

https://draxe.com/how-to-get-rid-of-bags-under-eyes/

>>41849904
how long did it take you to get to that weight? Were you skelly or fatty?

>>41863186
BCAAs are literally protein pills.

An incredible waste of money.

>>41863186

Whey protein is much cheaper and has all the BCAAs you need. they are a pointless supplement

>>41863245
OP just took this guys picture https://www.instagram.com/styrkelabbet/
I think he has been training for around 10 years before that 10 week cut, he's also around 6'3-6'4, I've met him at the gym once.

>>41862834
Start slow. You will want to be right back into the weights you were using, but that isn't going to happen.

Work your way back to it just like you are a complete beginner.

>>41853857
Don't listen to those nerds, I started at like 50kg? I did progress it in jumps of 10-15kg so I could probably have started higher, but my form was never great due to being too tall.

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>>41849904
http://www.styrkelabbet.se/
lol

Leave Daniel out of this horrible place, he's a good boy

>>41850034
What happened to your left nipple on the right hand pic? Were you pumping it?

need an answer to this
>>41863375

>>41863186
Basically, whey protein, while it is absorbed pretty quickly, takes time to "digest" and could even take up to a few hours. Supplementing with BCAAs "during" your workout is important for two reasons. One, the free form BCAAs do not need to be "digested", but rather get absorbed within minutes, intact, into the muscle cell, thus preserving muscle glycogen levels, and in turn stopping muscle breakdown during training, or catabolism. That is why it is good to use an intra-workout product with BCAAs and sip on it as you train. Secondly, when you train, especially with resistance, your blood flow increases dramatically, so this is the BEST time to use these free form amino acids, so that they are transported at a higher rate to the muscle cells. Whey protein, on the other hand, would have to be digested totally, and not all of it would make it to your muscle tissue during this critical window of increased blood flow. Also, BCAAs continuously replenish amino acid levels during training, and thus leading to less muscle breakdown during training.

You'll never hear a lot of support for supplements in general outside of maybe whey protein and zinc on /fit/.

>>41863417
thanks for your answer, but dont you want the muscle to break down in a workout?

>right side of lower back feels uncomfortable after deadlifting
>when doing squats left leg does more work and outside of left knee tends to hurt after doing heavier squats
>right leg feels tighter than left leg in general and when flexing
>when tiptoing right calf feels tighter than left leg and its uncomfortable/hurting below my toes on the right side

Is my hip the problem? I try to stretch everything in this area, but it doesnt seem to help that much other than better mobility. Any one knows whats wrong with me and what to do?

LOOSE SKIN QUESTION

Im at 22% bf (184lbs) cutting down to 12% bf. Have enough muscle to do 1/2/3 so not much.

If I'm cutting at 2lbs a week (1000kcal defecit) do I risk getting loose skin?

>>41863417
Do BCAA's help, sure.
Are they necessary, fuck no.

Main problem is people eat like shit generally and then think supplements will do all the work they need to compensate for their shitty diets.

>>41861813

Depends on if youve been working abs

You should cut down to 10-12% and lean bulk up from there though. Its what I am attempting at the moment too.

>>41850343
Just get on a proper routine.

>>41850646
Sumos focuses more on the ass than conventional. Also, why are you complaining about getting mired by girls?

Manlet skele here. Today I will bench and squat the bar for the first time. How do not embarrass myself?

I've just been doing the 4 basic lifts for like a year now and I'm thinking it's probably time I actually get a routine. The sticky link is dead, and I'm wondering what's a good general routine to do that's better than this.

>>41863911
the link isnt dead

>>41863963
Well the site has been down for a while at least.

>>41863904

Stay off the bench, start with dumbell chest press and work your way up to the real bench. Unless you want people to think you are weak, and glare at you for wasting space taking the bench to lift the bar.

>>41863904
You wont embarrass yourself. I hope you watched some technic videos though. Also dont listen to:>>41864012

What's a good calorie counting app?

>>41863997
i just clicked it and it worked

but here i copied it for you


The following are good, proven programs to follow for weight lifting. The key thing to keep in mind is that you don't need a perfect program for you, because one doesn't exist anyway. You just need to follow a program that is fundamentally sound and work hard at it. Some of the programs are more bodybuilder-oriented or athlete-oriented, but in truth they all do the same basic things and work on the same basic principles. For a normal person working hard at them, they'll produce the results a normal person would want: more strength, more muscle and less fat.

Good beginner routines:

Mark Rippetoe's Starting Strength (minimalist and a classic. This one has worked countless times already. Check the extensive wiki and the bodybuilding.com forum FAQ to answer all of your questions.)
Stronglifts (a variation on the above theme)
Reg Parks beginners 5x5 (a bit higher in volume, but a very well-rounded compound lifts program)
Good intermediate routines:

Bill Starr's Linear 5x5 (This is a very good, basic workout from a renowned strength coach. This is aimed at the intermediate lifter and is great to do once gains have stopped on Starting Strength.)
Jim Wendler's 5/3/1 (3 or 4 days/week) - this is a rather typical powerlifting program. You can find the answers to common 5/3/1 questions here.
Joe DeFranco's Built Like A Badass (3 days/week) - this is a bodybuilding program.
The Texas Method - excellent transition program for athletes coming from Starting Strength
These programs are more advanced than their beginner equivalents and are typically for people that have stagnated their progress on one of the above programs, and reset a few times (meaning dropped the weight a little and built back up).

For those still unsure about which program to follow, Rohit Nair has written a great web application called the Fitness Program Picker, which recommends a program for you based on your desired goals.

>>41864135
myfitnesspal

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>>41864138
Weird. Thanks anyway anon.

>>41850034
Looking good bro, but you'll look even better when you shave your head.

>>41849904
like a pin head

What exactly is in a pre workout?

I currently take 200mg caffeine 1 hr before workout, and 5g creatine monohydrate half an hour before workout.

Is there any point in getting a proper pre workout?

>>41864012
>>41864087
I totally just embarrassed myself. Fuck this place I'm never coming back.

Why does Starting Strength (in the sticky) give you three sets for squats and presses but only one set for deadlifts? Should I put a lot of weight on my deadlift so I can only do one set?

>>41864412
Because your squat is supposed to drive your deadlift progression. The set of deads is only there to allow you to learn the proper from and hit glutes and hams a bit extra. Tits has the impression that deads are much harder on your CNS than squats, I disagree - but whatever. Just do the accessories as recommended in the book: chins on wednesday, maybe hypers.

>try pistol squatting for the first time
>as I go down I feel a twinge in my left ankle
>the next day I can barely dorsiflex my left foot and drag it while walking
>the ROM on both plantar and toe dorsiflexion is about half of what it used to be
Nerve damage or just tendonitis?

>>41864475
Usually a blend of caffeine, taurine, citrulin malate, beta alanine, some sugar.

Commercial pre-workouts are a scam; sure you might lift 2% more, but only as long as you're using the stuff - you lose half the advantage once you stop taking them. So your left with maybe, maybe a 1% gain. For a nice bundle of cash and lots of potential health problems.

Creatine works and the gains stick around once you stop taking it. Caffeine is useful if you didn't have a good nights sleep or are training after work.

>>41864475
Cont: the reason I'm thinking nerve damage is because usually when I get tendonitis I still retain most of the ROM (with pain of course,) now I simply can't flex my foot more than halfway no matter how much I try and when it is relaxed it slacks.

>>41864301
Youve got the big stuff right there. Maybe some nitric oxide, l-arginine. and bate alanine.. I miss DMAA

>be at gym at 2am
>using a bench and power rack
>wallet/key hold the power rack
>water bottle holds bench
>sitting at bench
>female african american janitorial professional is attempting to gain my attention

i pull out my earbud and conversation goes as follows

african american janitor: aayyyyoo dem walletnkeys ova der yos?
me: yeah theyre mine
african american janitor: ayyo dont be leaving them shits by theyselvs fo' sumone cum up em jack em n shit
me: oh i can see them from here thanks tho
african american janitor: naaaahhh go get em and move by yo otha stuffs so dey dun jacked
me:o-okay i will thanks
>go get my stuff and bring them by the bench

she fucking starts cleaning the power rack area.

did i get cucked? should i change gyms so she doesnt try to cuck me again?

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>>41849904
hey guys, started taking my first pre-workout (mr. hyde) and it did more than i expected. I got worried and figured i shouldn't go to the gym.

Should I just take less of it? Drink more water? Take it an hour before my workout??

>>41852818
You have personal physicists?

W- What are you anon?

>>41864659

Is this the version with or without DMAA in it?

>>41864659
Ride that iron pony anon! Thats what its for. Motivation in a jug when you just cant get going. But feel free to lower the dosage if you feel its too strong. You'll develop a tolerance after a while.

Checking here since I've seen varying answers

When building, I should add 250-500 cals to TDEE, right? But when calculating TDEE, should I leave the activity to sedentary, or calculate in some activity from going to the gym?

i.e., if my TDEE at sedentary is 2000, but I'm going to the gym 3 times a week and going for a run 2 times a week, do I bulk at 2000 + 500 = 2500, or more than that?

>>41849904
Autistic.

>>41859480
>>41854049
>>41853441

If someone could answer the question I asked, that'd be appreciated.

Newbie here. What exercise(s) can replace barbell rows? I really dislike this one out of all the lifts in SL.

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>>41854311
Anon is this you?

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>>41849904
Hello /fit/

So I've been on a cut for since about June started. I started roughly around 220.. now I'm hovering around what seems like 215 or sometimes 217.

Is this normal? I'm eating around 1400 calories daily and I'm doing Reg Park's 5x5 plus cardio on/in between lifting days. Only day off completely is Sunday but I still count my calories.

Is this normal? Am i losing weight slow or at a normal rate?

I will post what I ate yesterday and that's what I typically eat every day.

>>41864825
There are variations of the barbell row, might find one you like. Bent over, upright, Yates, T-Bar, etc.

If you really don't like them, you can use dumbbells bent over a bench.

>>41864843
>1380
are you a grill or a manlet?

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>>41864843
Also question about feeder reps.
Is 3 sets of 30 count as feeder reps or should I do more? That's usually around where I fail for hammer curls/dips

Also I started doing what Scooby does and doing dumbell floor presses instead of bench. Is 3 sets of 12 good for that?

>>41854940
fear is the mind killer.

Anyone even a genetic fuckup can break that plateau.

You are just convinced you can't.

Try some PWO

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>>41864857
>tfw 5'10"
I-I made it right?

Real talk, it's probably because I put my weight when I started (220) plus sedentary lifestyle as my usual shit.

No I have penis :^)

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>>41864859
>tracking celery and apples

>>41859752
https://www.amazon.com/gp/product/B001ECQ7G4/ref=ox_sc_act_title_1?ie=UTF8&psc=1&smid=A325A2H8MY4LWY
i heard this helps, havent tried it myself though all i know is that it happens because the hair is curly
you should def try exfoliating also, take a cup of sugar into the shower and scrub, with your hands (sugar is a natural exfoliant)

>>41857605
That's sl5x5 and never mind about fear you are doing a program that is harder to progress on. Drop to 3x5

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senpai, how do I grow my chest out more? I'm ok with the width but the depth is what is killing me.

Any exercises you guys can recommend? Looking to hit the center primarily.

>>41864893
Scooby told me to measure everything I eat :^)

Who do I believe then?

you look good but your hair does not look good please shave it or something

Is taking caffeine pills still natty.

>>41864930
you're not wrong, just ribbing on you anon. Better to track it all then cut corners.

How do you choose the right weight for your lift? And how do you know when to add weight?

If I'm doing 4-5 sets of 10-12 on an accessory, should I choose a moderate weight that I can hit every rep on?

>>41864926

Can't answer your question, but quoting you because I have the same question. Seems like my pecs are bigger on the outside and slant inward, I'd like to work out the center of my chest but don't know any good lifts for that.

>>41864955
Yup that's why I do it desu.

So as far as how I'm going in, is it fine? Or should I have lost more weight by now.

I don't have cheat days, and if I do I count those too. So idk what's going on.

Also is 1380 for cut too little to be making gains at the same time?

Went for a Bench PR on sunday, didn't go so well, was going to try again today, but has it been enough recovery time or should i wait longer?

>>41857912
What I do when I make large meals is measure the calories going in to meal, then come up with servings.

Won't be perfect, but will average out.

For example I make chicken and rice and beans. Cup of rice macros, chicken macros, bean macros, chicken stock macros. Then the whole meal has macros and I honestly eyeball it. half dinner, half dinner next day

>>41864975
okay anon I have a few minutes before work so let me say this:

You started this earlier this month, and have already lost 5 lbs. That is fast progress. Granted, some of that is likely water weight from the first week, but even 3 pounds in less than 3 weeks is fine. You should be aiming to lose 1-2 pounds a week.

When you weigh yourself, you need to make sure you're doing it in the same conditions each time. Personally, I like to do it like this:
>wake up first thing in the morning
>take morning piss
>weigh
>wait for morning shit
>if nothing comes, drink a big-ass cup of coffee (measure weight of coffee)
>take shit
>weigh again
>subtract coffee from new weight

You shouldn't eat or drink anything before your first measurement.

And finally, know that progress is slow. Even if you lost 5 pounds a month (which will slow down after about 20-25 pounds) it's still going to take 10-12 months to get down to your goal weight. So don't stress about your progress, it'll go at its own pace even if it doesn't seem like it is. If it's been a month and you see no changes, worry then. But for a week or two when you're first beginning? Just stick with it.

>>41864930

When I'm tracking, I track everything. At this point though I don't worry about every little calorie. I will one day, but this is going to be a busy summer at work so I'm not cutting. Maybe next year.

>>41859730
Trade you gyms
>guy takes deadlift bar to do wrist curls
>guy curls on flat bench
>guy takes ezcurl bar and preacher bench and lays upside down on it to do some weird skullcrusher
>guy stand in squat rack and curls baby weight

Need that spear attachment desu

>>41857912
measure it dry, divide spaghett evenly after cooking.

don't be a dumbass and not measure ingredients.

>>41859752
Don't shave your chest and that won't happen maybe

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Am I allowed to chew gum while fasting?

>>41860642
I would suggest increasing the difficulty of your workout

>>41861335
I'd say 90÷ of time it's tight glutes. stretch glutes

>>41865102
>90÷
Hahahahahahahah what a retard 90 divided by what? Hahahahahahahahahahaa did you mean 90% you loser? Hahahahahahha what a fucking failure

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Is my HIIT enough to get some decent calories burned? On the stair stepper I do 1 minute on, 1 minute off for 20 minutes total. Usually I'm pretty beat and sweaty by the end.

What's a good power rack that will fit under a 9ft ceiling?

>>41865123

How long is a piece of string?

>>41864975
Good habit to get into, keep it up.

So based on your previous post you mentioned being 5'10" and 220lbs with a sedentary lifestyle, right? I'm going to guess you're in your mid 20's and having inserted all that into a macros calculator I got that your TDEE is 2,400 calories a day. Ok, so based on that I'd suggest cutting no higher than 500 calories when trying to lose weight, which leaves us with 1,900 calories as the lowest you would possible go.

As far as your macro percentage breakdown goes, I'd do 50% protein, 30% carbs, 20% fat. Try it out and see for yourself, you def wanna consume a lot of protein so you're not killing your muscle when losing weight.

Hope that helps and not just an overkill to more info you weren't asking for. Good luck and keep at it!

>>41849904

How can I get the strength benefits of squatting without putting on leg mass?

My legs are oversized compared to my upper body so I'm doing a ppl routine without the legs part. But I really want to start squatting again.

How should I approach squats? Low reps? Once a week only?

>>41865132
What?

How do you get the motivation to go to the gym? I've been lifting for a bit over an year now but I've lost all my motivation towards training legs. I love working my back, delts, arms and chest and can't wait to go to the gym on those days but I absolutely fucking hate training legs.
Somehow they are still my strongest muscle group but that gives me another excuse to not go squat

>>41865252

"What you've asked may as well have been, 'how long is a piece of string?'."

Make sense now?

>>41864646
so am i cuck or not

please help

currently weigh 196 5'4 tall

My Fitness Pal says I should be eating 1500 calories at sedentary

But on the TDEE calculator I put in my stats and it says my sedentary calorie limit should be 2145

what gives?

Is there any harm in doing P-P-rest-L... every now and then? My legs didn't recover from the 3 days rest

>>41865044
>>41865046

Thanks anons. Much appreciated. We're all gonna make it :)

>>41864799
pls respond

>>41863550
5'10"-"11"?

No you are retarded

>>41864646
>I'm using it sorry

How hard is that?

>try pistol squatting for the first time
>as I go down I feel a twinge in my left ankle
>the next day I can barely dorsiflex my left foot and drag it while walking
>the ROM on both plantar and toe flexion is about half of what it used to be
Nerve damage or just tendonitis?

The reason I'm thinking nerve damage is because usually when I get tendonitis I still retain most of the ROM (with pain of course,) now I simply can't flex my foot more than halfway no matter how much I try and when it is relaxed it slacks.

>>41864930
celery doesn't have calories

>>41865118
90÷100!

>>41865768
It's got 160kcal, per kilogram.
Probably not worth measuring if you only eat like a cup, but it definitely has calories.

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What would be better /fit/ greyskull or arnolds golden six but replacing sqats with deadlifts every other lifting day

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>>41865839
This is arnolds gokden 6 you do it three times a week

>>41864919
Right, meant SL. Thanks for the advice. Does 5x5 add anything, or am I just choosing a slower program for no reason?

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>>41864843

You are only like 5 days into your cut. Weight loss is better measured by the week than by the day.

If 1400 is a 1000 calorie deficit for you then you will be losing 2lb a week. Provided you are getting 150g protein you should be maintaining muscle mass or maybe even gaining a little (if you are newb)

I strongly recommend you buy some skin calipers off amazon too and also record that.

btw its a bad sign that you've not mentioned your macros as its v important

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>>41866104
>150g of protein?
So do I just load up 2 or 3 scoops of protein powder instead of my regular 1?

>macros
Ok so I can give you the macros MfP gives me. Pic related.

But I have a feeling I need something different right? Is there a site to calculate that?

Also worth mentioning I'm vegetarian so will Seitan, protein powder, lentils, beans, and Tempeh suffice to meet a protein macro?

>>41866167
Those macros seem to be for people who don't work out. You need about 1.5-1.8g/kg of lean mass if you lift weights. Fat should be around 1.1g/kg of lean mass, but it can be more - no more than 20-30% saturated fats, not hydrogenated oils at all.

Anyone try Targets chocolate whey protein? How is it? I need something that isn't super sweet to cut my nasty MyProtein stuff with.

>>41865415
Are you trying to get me to say "as long as you want?" As in however long I do HIIT for is the same. I'm not really following here Anon

>>41849904
Congrats OP, now for the easy part for an instant boost in appearance
SHAVE
Your body hair doesn't need to be completely gone but maybe use hair trimmers on like a 1 or a 2 just to keep everything nice and trimmed without irration from shaving with a blade, also if i was you id completely shave my head and go bald, its hard for a lot of people but you honestly wont regret it as soon as its gone
Godspeed op

>>41866223
Ok so if I'm following correctly here, protein and carbs are 1.5-1.8/kg of lean mass and fat is 1.1/kg of lean mass?

I just need to calculate my lean mass and go from there right?

Fuck I feel like I could've progressed more these last 2 weeks had I known. Oh well better now than later

>>41850053
youre way smaller than that guy

>>41866330
Nope, 1.5 to 1.8g/kg of lean mass for protein.
1.1g/kg for fat.
Carbs depend on how much cardio you do and what your tolerance to feeling drowsy and miserable are, also your caloric limit.
Basically: protein and fats are a must, carbs are a factor but not nearly as essential.

Yes, knowing your lean mass ie. body-fat is essential to good dietary planing.

Also, 1400kcal per day seems a bit low. Slow and steady wins the race. Unless you're a huge fatass - in that case you can go on PSMF and lift twice a week until you make it to a semi-normal weight.

>>41866292

https://www.google.com/search?q=how+long+is+a+piece+of+string

Gosh, that was difficult.

By asking, "will 10 minutes of stairs burn many calories," with no specifications on workout intensity or personal cardio background, you may as well be saying, "how long is this piece of string I'm holding?"

So to bulk as a skinny fag do I just eat big or do I eat and lift too

6' 160lbs

>>41866686
Just do GOMAD on top of your regular diet. No lifting required, all those fags that look like they lift are just lying. They only eat big and pretend to go to the gym.

>>41866686
>lifting
>to be muscular
ishygddt

>>41865079
I'm following coolcicadas PPL & am sometimes barely completing some sets as it is :()

>>41866167

As the other guy said these are macros for people who dont work out.

You are doing Reg Parks 5x5 lifting program which is a strength program AFAIK.

To do this program you MUST be getting 0.8g of protein per day per lb of body mass. You actually will really struggle with this program (and instantly fail most likely) because you dont have enough protein.

On MFP set your protein/fat/carbs to be 40/30/30 and see if that gives you enough protein.

Youve just started out weightlifting so you are in the blessed position where you can actually lose fat AND gain muscle. I highly recommend you do for many reasons.

Problem with Reg Parks 5x5 is that its designed for people bulking.

What some people do when cutting and doing a strength program is this: Aim to do 3x5s instead of 5x5s for the compound lifts and only progressively increase weights every second workout rather than every workout.

>>41865044

nobody has time for all that in the morning.

I recommend just measuring your weight the same time every night before going to bed, putting every day in a spreadsheet, then averaging out the 7 days for your weekly average. weekly changes are the only thing that matter and averaging improves the reading

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Does anyone else get really pale after a workout? I hate it because my face gets really white when I'm working out and it highlights the shit out of my pimples & skin blemishes.

Could this be a sign of poor circulation or something?

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>>41866330

this is roughly what it will look like

>>41864799
You calculate for your activity level bro. Thats the point.

If you calculate sedantry and go 500 above sedantry, but you walk at least 2 miles every day and go to the gym for 5 hours a week (this is what I do) then you'll be burning a LOT more calories than the 2500.

Example: Sedantry, my TDEE is ~2400

Light/moderate activity, my TDEE is like 3 - 3200

>>41865336

You arent motivated because you arent getting anything from it. Nobody looks at legs or comments on them. Solutions:

- show off your legs more. Wear shortie shorts
- hang around with girls who like legs
- talk about your legs with hot girls and get them talking about your legs
- pay an escort to massage your legs and tell you she is crazy about them

>>41865682

6'0

you are saying I wont? why is this a retarded question? there are people saying they got saggy skin after losing 30lbs on google results

>>41850620

Literally skelly-mode. You wouldn't even notice any definition in normal lighting.

>>41866907
will do. I'll set them there.
Sometimes I do 3×10 for stuff like hammer curls/dips. Would that work too?

>>41866419
Alright so I calculated how much I'm supposed to be getting based on what you told me using my BF% and my weight, gonna be doing that now.

So how many calories do you recommend I consume?

>>41849904

Dude can you please provide more info about the hernia? What type of hernia was it exactly? What were the symptoms? Did it protrude? Have you had other types of hernia? How much did you bench when it happened, and what was the rep range? Please provide as much info as possible, thanks!

>>41867228
>So how many calories do you recommend I consume?
No clue, mate. Depends on tons of stuff.

Personally, I'd cut out the 7-day cardio bullshit. Not that cardio isn't good for you, but one of the few times you really want to tone it down is on a big (or even medium) caloric deficit. Besides, it won't help you lose any weight - to not completely make your lifting pointless you have to eat a lot more to compensate if you also do a lot of cardio - so there is no net gain. But 1400kcal + lifting heavy + tons of cardio is a great recipe for getting sick and tanking your hormone levels, so if you're going for that - soldier on.

Hell, if you're a noob and you were sedentary before - lifting is enough of a cardio workout. Just keep in mind that you might see some systolic hypertension at first due to left-ventricle hypertrophy your body hasn't adapted to yet. My pulse dropped from 95 to 75, BP from 145/105 to 115/75 in my first 6 months of lifting - without any cardio.

If you're a noob, you can still make decent gains on a 500kcal deficit. How much is 500kcal under maintenance? Figure it out, exrx has a great calculator. Also: trial and error. Just remember that daily weighing (or even weekly is useless) you need to stick to a set amount of calories (what the calculator tells you) for about a month, then you see how much you've lost and fine-tune from there.

You might want to calculate your maximum fat metabolization rate. Basically: your body can only burn a certain portion of your fat reserves per day - go over that and you're burning mostly muscle. It's: 65kcal/day*XkgFat Mass.

So if you're 100kg and 30% BF that's 30kgFM. You want to calculate for a lower weight so you can hit that before you reach your MFMR. Let's say you want to lose 5kg before recalculating: 30-5=25kgFM. 65kcal/day*25kg= 1625kcal max deficit. Add 5% safety margin: 0.95*1625= 1543.

>>41867069
Loose skin is genetic. There's nothing you can do to prevent it.

Also unless you were boogie tier your body will consume excess loose skin eventually.

>>41867880
>Loose skin is genetic. There's nothing you can do to prevent it.
To a degree. Lot's of factors you can control (smoking, drugs, exercise, hydration etc.) also have a big influence.

>Also unless you were boogie tier your body will consume excess loose skin eventually.
Not necessarily. You got 300pounders with loose skin - genetics, lifestyle, age.